The benefits of vitamin B2 and what foods contain it. What foods contain the most? Ways of getting vitamins into the body

What foods have the most vitamin B2? Who discovered riboflavin and when is it used? How many mg does an adult need? How does it interact with other drugs and affect the formation of blood cells? How to understand that the body lacks this vitamin?

The content of the article:

Riboflavin is yellowish-orange needle-like crystals with a bitter taste. The biologically active form of riboflavin is called flavin adenine dinucleotide, which is synthesized in the human body in the liver, kidneys and some tissues. Another derivative is riboflavin-5-phosphoric acid, which can be found naturally in raw yeast.

Synonyms of riboflavin: ovoflavin, lactoflavin, hepatoflavin, uroflavin, verdoflavin, beflavin, betavitam, beflavit, flavitol, flavaxin, lactobene, vitaflavin, ribovin, Vitaplex B2. All names indicate the sources from which vitamin B2 was originally isolated - these are eggs, milk, plants, liver, urine.

Discovery of vitamin B2

This substance was first discovered by the scientist Bliss in 1879, and in 1932 it was identified as riboflavin (Vitamin B2).

The action of riboflavin

It improves the process of energy mechanisms, helps to burn sugar. In combination with phosphoric acid and proteins, in the presence of trace elements (for example, magnesium), it creates enzymes that are needed for transporting oxygen and metabolizing saccharides.

Riboflavin together with participates in the formation of new blood cells in the bone marrow and together with thiamine helps to better absorb iron. Therefore, patients with anemia and pregnant women are prescribed iron supplements with folic acid and vitamin B2.

What factors reduce the content of riboflavin?

It is destroyed by underactive or overactive thyroid, as well as drugs, boric acid, and oral contraceptives.

All the characteristic properties of this substance must be taken into account when cooking. If you cook food in an open pan and drain the water, then the loss of vitamin will be great. It also breaks down when beef and vegetables are thawed for 14 hours in the light. To preserve the right amount of vitamins, it is advisable to defrost food in the oven, wrapped in aluminum foil, or put them directly in boiling water.

In the food industry, it is used as a food coloring (E101) or for food enrichment.

Vitamin B2 Interaction

1. Riboflavin is exposed to sunlight, poorly soluble in water, ethanol, insoluble in acetone, diethyl ether, benzene, chloroform. Quickly "dies" in an alkaline and persists in an acidic environment.
2. Thyroidin enhances the conversion of vitamin B2 into its active coenzyme forms.
3. Used for psychosis and depression, chlorpromazine inhibits the conversion of riboflavin into a coenzyme form, and spironolactone blocks it.
4. Drugs capable of inhibiting riboflavin metabolism are imipramine, tricyclic antidepressants, and amitriptyline.
5. Boric acid can increase the loss (excretion) of vitamin B2, while in the treatment of boric acid poisoning, on the contrary, riboflavin is used.

Daily dose of vitamin B2

For women, it is 1.2 mg, for men - 1.6 mg. Pregnant women, as well as those who consume a lot of meat and protein products, need more (3 mg).

What foods contain vitamin B2?

You should know that:

• The softer the cottage cheese, the more whey it contains, and hence vitamin B2.
• Milk in a glass container loses more riboflavin in daylight (such as by a window).
• In a couple of hours, milk in transparent bottles can lose up to 50% of this vitamin.
• Part of the vitamin will be lost if vegetables are washed in a large volume of water, and this also happens during long storage (about 1% per day).

Consequences of deficiency (hypovitaminosis) and overdose of vitamin B2

• Weakness;
• Decreased appetite, weight loss;
• Headache, skin burning;
• Violation of twilight vision, pain in the eyes;
• angular stomatitis;
• Inflammation of the mucous membrane of the tongue and oral cavity;
• Seborrheic dermatitis of the labial folds and nose;
• Hair loss, skin dermatitis;
• Blepharitis, conjunctivitis (learn about);
• Slow mental reaction, growth retardation.

Indications for taking vitamin B2

• Hypo- and ariboflavinosis;
• hemeralopia;
• eye diseases;
• Long non-healing wounds and ulcers;
• Chronic hepatitis, colitis, enterocolitis;
• Impaired bowel function;
• Radiation sickness;
• Asthenia;
• Rheumatism;
• Botkin's disease;
• Circulatory failure;
• thyrotoxicosis;
• Work with toxic substances and salts of heavy metals.

Anyone who cares about their health should know what vitamin B2 is for, what foods it contains and what it is.

It is a natural pigment, soluble in water, participating in almost all physiological and biochemical processes of the body. Simply put, without it it is impossible to achieve either good health or beauty.

Properties of vitamin B2

There are several names for this vitamin: B2, G, lactoflavin, hepatoflavin, verdeflavin, riboflavin. The latter is used more often, meaning "yellow sugar".

Initially, the vitamin was isolated from whey, eggs, liver, plant products, hence the many different names.

Initially, it was isolated from whey, eggs, liver, plant products, hence the many different names.

It is vitamin B2 that gives the yellow color to the urine. Its too saturated shade should alert - for some reason, the body removes riboflavin.

Vitamin B2 is essential for the formation of red blood cells - erythrocytes, ATP (adenositriphosphoric acid), the formation of a healthy fetus during pregnancy, normal growth, the formation of reproductive function.

Together with vitamin A, it ensures the division of epithelial cells of the skin and mucous membranes, maintaining the health of the stomach, intestines and other organs of the digestive system, urinary organs, bronchi, lungs, as well as the cardiovascular and central nervous systems.

Promotes the proper functioning of the thyroid gland, protects it from various adverse effects. It supports the ability of the eyes to see well at dusk, to distinguish colors, helps to nourish the vessels and nerves of the retina, and reduces the risk of inflammatory eye diseases.

Riboflavin promotes the synthesis and absorption of other important vitamins and minerals: iron, folic acid (B9), pyridoxine (B6) and vitamin K, is involved in protein, fat and carbohydrate metabolism, releases energy from food. Helps keep hair and nails healthy.

Note! Vitamin B is found in some foods as a yellow food coloring under the code E101.

Vitamin B comes not only with food, but is also synthesized in the body by intestinal microflora. Therefore, it is so important to monitor the health of the digestive system, to treat intestinal disorders in time.

Foods with vitamin B2

Proper nutrition is the main way to get riboflavin. Yeast, liver, kidneys and other offal, almonds, peanuts, quail eggs are the richest in them. These products can be considered champions in terms of B2 content.

Slightly less vitamin B contains dairy products, buckwheat and oatmeal, whole grain bread, legumes, green vegetables, fish, beef, chicken. But in potatoes, tomatoes, apples, semolina, millet it is very small.

High level

High level - from 0.44 to 4 mg per 100 g of the product. The list of products includes brewer's and baker's yeast, liver, kidneys and other offal, wheat germ, sunflower seeds, sesame seeds, almonds, peanuts, quail and chicken eggs, mushrooms, chanterelles.

Average level

The average level is from 0.1 mg to 0.4 mg. Such products include processed and hard cheeses, sea fish, corn, brown rice, broccoli, white cabbage, cauliflower, asparagus, spinach, parsley, dill, green onions, buckwheat.

As well as lentils, oatmeal, whole grain bread, cottage cheese, whey, kefir, milk, rose hips, cranberries, pine nuts, walnuts, hazelnuts, beans, peas, figs, dates, beef, lamb, chicken, rabbit, pork, dark chocolate .

Low level

Low level - 0.02 to 0.08 mg. Available in such products: white rice, turnips, carrots, apples, millet, semolina, tomatoes, potatoes, tomatoes, mayonnaise.

To maintain the proper level of vitamin B2 in the body, it is not necessary to lean only on the liver and almonds. Nutrition should be varied and balanced, be sure to include cereals, especially buckwheat and oatmeal, vegetables, greens, berries.

It is advisable not to abuse refined foods, alcohol and carbonated drinks.

Additional vitamin complexes must be selected individually, carefully studying the composition.

Sometimes active or excipients - modified starch or dyes cause allergies.

Drinks containing vitamin B2

When there is no time or opportunity to cook a full meal, you can get the norm of riboflavin by drinking two glasses of kefir or other fermented milk drink.

It is useful to prepare vitamin fruit drinks from sea buckthorn berries, cranberries, currants or rosehips and replace them with the usual coffee or cola.

Not only does sage and peppermint tea soothe and treat inflammatory conditions, it also supports riboflavin levels in the body.

Regular consumption of cocoa will help children get the necessary vitamin.

How to save vitamin B2 in foods

Vitamin B2 is a fairly stable substance, it tolerates heat treatment well.

Adding vinegar and sour sauces to dishes will also not cause much harm, but baking soda or baking powder can destroy riboflavin in a minute completely - it does not tolerate an alkaline environment, this must be remembered.

Bright light is another enemy of vitamin B2, products containing it should not be left in the sun and stored in transparent packaging. The refrigerator or dark closet is the best place to source riboflavin.

When buying milk and dairy products in the store, it is worth remembering that packaged in bottles, it loses more than half of vitamin B2. During cooking and prolonged soaking, vitamin B2 passes from food into water and, together with it, flows into the sink.

To prevent the destruction of vitamins, cereals and vegetables are best cooked under a closed lid, meat, fish, offal stew or bake. Frozen foods are best cooked immediately, without defrosting.

Porridge is best boiled in water, and milk is added to the finished dish - when heated, it loses almost half of vitamin B2.

How much vitamin B2 is needed, in what foods it is contained, it will be useful to know in order to properly organize nutrition.

Need for vitamin B2

Riboflavin does not accumulate in the body - the amount that is synthesized by the intestines is not enough for the needs of the body. To avoid vitamin B2 deficiency, you need to eat foods that contain it.

A person needs riboflavin while in the womb, after birth this need increases every year. Daily consumption rates depend on age, health status, lifestyle.

Daily requirement for vitamin B2 depending on age:

1. From 0 to 6 months - 0.5 mg;
2. 6 months - 1 year - 0.6 mg;
3. 1 - 3 years - 0.9 mg;
4. 3 - 6 years - 1.0 mg;
5. 6 - 10 years - 1.4 mg;
6. 10 - 14 - 1.7 mg;
7. 14 - 18 - 1.8 mg;
8. 18 - 59 - 1.5 mg;
9. 59 - 74 - 1.6 mg;
10. 74 years and older - 1.4 mg.

During pregnancy, lactation, vitamin B2 requires 0.5 mg more than usual.

Its consumption is increased during stress, colds and inflammatory diseases, strong physical exertion, regular alcohol consumption, and smoking.

It is generally accepted that women need slightly less vitamin B than men. In part, this opinion is supported by doctors, referring to the more difficult physical working conditions, stress, and the presence of bad habits in the strong half of humanity.

However, women are equally prone to the same problems, and pregnancy, lactation, hormonal fluctuations increase the consumption of vitamin B2 even more.

Vitamin B2 deficiency

In order for the body not to experience vitamin hunger, several conditions must be met:

The body does not accumulate riboflavin, a short-term overdose can occur only when using vitamin preparations, but it does not lead to any serious consequences. Excess riboflavin is regularly excreted from the body in the urine.

Its deficiency, especially a long one, is much more serious.

The first sign of B2 deficiency is skin problems: increased peeling or greasiness, dermatitis, boils, irritation and cracks in the corners of the mouth (jamming), dry lips.

Eye problems: fatigue, lacrimation, conjunctivitis, inflammation of the eyelids, frequent stye. A lack of vitamin B2 gives out a bright red swollen tongue, sores in the mouth.

With a systematic deficiency (ariboflaminosis), persistent anemia develops - iron ceases to be absorbed, muscle cramps appear, legs begin to hurt, itching of the external genitalia and discomfort when urinating.

Possible loss of hair and eyelashes, often overtaken by nervous disorders and depression, unreasonable physical fatigue.

Vitamin B2 deficiency occurs for many reasons: if there are problems with the stomach, intestines, thyroid gland, hyporiboflaminosis is natural, in these cases a comprehensive examination is required.

Important to remember! Vitamin B2 deficiency leads to the use of antagonist drugs, that is, incompatible with it: sulfonamides, contraceptives, diuretics.

Alcohol and strong coffee literally kill vitamin B, highly carbonated drinks also work.

The lack of proper nutrition, especially the passion for hungry sheets, is also a common cause of hyporiboflavinosis.

The most dangerous thing is the lack of riboflavin for children: growth slows down, mental, mental and physical development suffers.

Preparations containing vitamin B2

Chemically pure riboflavin is a yellow bitterish powder. It is produced in tablet form, in solutions for injection, in the form of eye drops.

Separately, vitamin B2 is rarely found in tablets, more often it is part of complex dietary supplements that combine B vitamins and trace elements.

An indispensable condition for the effectiveness of vitamin preparations of vitamin B2 is intake with food, ideally, along with the products in which it is contained.

Brewer's yeast

The most physiological complexes containing brewer's yeast - they have a completely natural composition, subject to the indicated dosage, you can not be afraid of side effects.

As part of brewer's yeast, vitamin B2 is combined with iron, zinc, chromium, magnesium, vitamins E and PP, which contribute to better absorption of riboflavin, helping to gently and effectively solve health problems.

Prescribe a drug for skin problems of a different nature- increased fat content, seborrhea, dryness, frequent inflammation, dermatitis, the appearance of early wrinkles.

The results of taking brewer's yeast include the following changes:

• the chromium contained in the preparation helps to regulate carbohydrate metabolism and other types of metabolic disorders;
• the work of the digestive tract is improving;
• stabilizes the state of the nervous system;
• eye fatigue is reduced;
• hair and nails become stronger;
• the deficiency of vitamins, minerals and amino acids is replenished, general well-being improves.

You can take dietary supplements with brewer's yeast not only as a therapeutic, but also a prophylactic agent: nervous and physical overload, malnutrition.

Contraindications to taking yeast: age under three years, fungal diseases, hypersensitivity and severe kidney disease. Pregnant women can use the drug after consulting a doctor.

Injection

Riboflavin mononucleotide is available in ampoules, intended for intramuscular and intravenous injections. The composition includes pure riboflavin dissolved in distilled water.

The drug is prescribed:

The advantages of the solution are that it enters directly into the muscles, bypassing the stomach, is absorbed completely and has practically no contraindications, except for increased sensitivity.

With simultaneous use with antibiotics, especially tetracycline, doxycycline, the effect of riboflavin is reduced. You can not use vitamin B2 with stremomycin.

The daily intake of vitamin B2 solution is 1 ml- the contents of one ampoule. With an overdose, itching is possible, with a regular or significant overdose - a rash.

Eye drops

An aqueous 0.01% solution of vitamin B2 is intended for topical use in diseases of the retina, eye cornea, conjunctivitis, frequent styes, visual impairment in hypertension or diabetes mellitus.

Although vitamin B2 preparations are sold without a prescription, you can not use them on your own, without a doctor's prescription is still impossible. It is necessary to make sure that there are no contraindications, to undergo an examination, otherwise taking a useful remedy may be wasted or harmful.

By reducing the risk of hyporiboflaminosis, you can maintain fresh skin, healthy hair, and delay aging and health problems for a long time.

Not much is needed for this: make sure that the menu always contains foods containing vitamin B2 in the required amount, cook and store them correctly, do not abuse coffee and alcohol, and do not smoke.

From this video, you can learn for yourself information about the B vitamins, in particular B2, and their lack in the body.

This video will introduce you to the most important information about vitamin B2.

This video provides you with information about the role of vitamin B2 in the body, the reasons for its lack.

Vitamin B2 (riboflavin) is a necessary component to ensure the full functioning of the body. It is important to get it with food, and occasionally replenish the stocks of the necessary substance with the help of pharmaceutical preparations. To do this, you should figure out where vitamin B2 is most contained, and which vitamin complexes guarantee complete absorption of the substance.

Riboflavin is involved in every process in the body. With its lack, various failures and diseases begin. But it is quite difficult to achieve an overabundance if you do not eat meals with a high content of B2 every day.

The role of vitamin B2 in the human body:

• important for maintaining carbohydrate and lipid metabolism;
• children need for full growth;
• without it, it is impossible to properly digest protein and gain muscle mass;
• helps the process of hematopoiesis and is involved in the production of other important enzymes such as glycogen (burns sugar);
• prevents the formation of blood clots;
• facilitates the absorption of fats from the intestines;
• speeds up metabolism;
• reduces eye strain and improves vision;
• in combination with vitamin A helps maintain the beauty and health of the skin, hair, nails;
• strengthens sleep;
• relieves stress;
• prevents the occurrence of mental disorders.

What foods contain the most?

Vitamin B2 is found in many vegetables and fruits. However, among the richest in riboflavin content, animal products predominate. Moreover, in red meat and offal it is more than in fish or chicken.

Record holders in the list of foods rich in vitamin B2 per 100 g:

• brewer's and baker's yeast - from 2 to 4 mg;
• lamb liver - 3 mg;
• beef and pork liver - 2.18 mg;
• chicken liver - 2.1 mg;
• beef kidneys - 1.8 mg;
• pork kidneys - 1.56 mg;
• - 1 mg;
• almonds - 0.8 mg.

It is important to consider that not all 100% of vitamins are absorbed from simple foods. Some of them are lost during heat treatment, and some - in the process of growing animals, poultry, fish, crops for mass food production.

Other Foods Rich in Vitamin B2

One way or another, vitamin B2 is part of many foods, but not all foods are rich in riboflavin in sufficient quantities. To provide the body with the necessary amount of B2, you should pay attention to additional products.

Here are more food groups with vitamin B2 content at a concentration of 0.1 to 0.5 mg per 100 g:

1. Vegetable oils- grape seed, almond, wheat germ. It is important to use unrefined products. Butter of animal origin is also rich in the vitamin.
2. natural juices from vegetables and fruits. Lots of B2 in grapes.
3. nuts- , cashews, pecans, pistachios and brazil nuts.
4. Porridges and cereals- buckwheat, rye, wheat. When choosing flour, give preference to whole grain or coarse grinding, but not the highest grade.
5. Cabbage all varieties, and green salad and spinach rich in vitamin B2.
6. Dried fruits- figs and dates.
7. Dairy. 100 g of high-quality cottage cheese and hard cheese contains 1/5 of the daily dose of the vitamin. But in yogurt and kefir it is not so much.

If you follow the principles of proper nutrition, then to a greater extent you can provide your body with the necessary amount of B2.

The daily norm of vitamin B2 and the rules for assimilation by the body

For the full functioning of the body, you need to take a certain amount of vitamin per day:

• women- 1.8 mg;
• pregnant- 2 mg;
• breastfeeding mothers- 2.2 mg, in some cases up to 3 mg;
• children and newborns- from 2 mg to 10 mg;
• men- 2 mg.

For the full assimilation of riboflavin, additional trace elements are required -, copper and. They are found in meat and offal, so liver and other meat ingredients are considered better sources of riboflavin.

The best pharmacy complexes with vitamin B2

Riboflavin is included in most multivitamin preparations, and is also available in mono-products - ampoules and tablets. They are most often prescribed for the treatment of diseases, when it is necessary to increase the dose of the enzyme tenfold. It is impossible to use such forms without the advice of a doctor.

In the optimal amount, the vitamin is contained in the complexes, Vitrum. Special male and female preparations, for example, Men's Formula or Complivit Perinatal for pregnant women, also contain the correct dosage of the enzyme.

Vitamin B2 should be present in the optimal amount in the diet of every person and especially a growing baby. To maintain the required amount of riboflavin in the body, it is not enough to be limited to animal and plant products alone. It is also important to select proven, popular vitamin complexes with vitamin B2, after consulting with your doctor first.

Vitamin B2 is commonly called fuel for the body, because this element is responsible not only for beauty, but also for health. To ensure the normal functioning of all organs, it is necessary to purposefully use information about the daily requirement, symptoms of a deficiency of this vitamin, sources of its receipt and useful properties.

This information will be extremely useful for the representatives of the female half of the population, who strive to maintain youth and youthful appearance for as long as possible.

Vitamin B2 is a water-soluble vitamin that is rapidly absorbed by the body. Useful properties of the element are presented:

• burning sugar;
• the creation of enzymes that ensure the proper supply of oxygen to all cells;
• prolongation of the life of blood cells and their production in the brain;
• promoting the absorption of iron and maintaining this element in the body at the proper level;
• acceleration of the development of epithelial cells, due to which there is a more rapid healing of wounds.

The human body does not need large amounts of riboflavin, but its deficiency can adversely affect health. This vitamin is found in dairy products, the daily use of which will avoid deficiency.

So, to saturate the body with the necessary vitamin, it is recommended to use cottage cheese or cheese every day in an amount of no more than 100 g. If desired, you can stop at kefir or yogurt. One and a half glasses of any of the products will be enough to meet the needs.

It should be borne in mind that in the conditions of regular sports, the need for riboflavin increases significantly, so the recommended volumes of dairy products must be doubled. If desired, you can use riboflavin in the form of tablets sold in pharmacies. In this case, to determine the optimal amount, one should be guided by the information provided in the instructions for the drug and the doctor's recommendations.

How to determine the lack of vitamin B2 in the body? This is quite simple, because the deficiency will be indicated by the corresponding symptoms presented:

• loss of appetite and weight loss;
• weakness and frequent headaches;
• decreased sensitivity;
• pain in the eyes and inability to navigate in the absence of lighting;
• dizziness and insomnia;
• slow mental reactions;
• memory impairment;
• the appearance of cracks at the corners of the mouth;
• hair loss;
• seborrheic dermatitis on the face;
• disorders of the digestive system;
• the development of cataracts;
• conjunctivitis;
• anemia
• neuroses;
• growth retardation in children;
• weakening of the thyroid gland.

At the first stages, the lack of vitamin B2 in the body is accompanied by minor disorders, which often go unnoticed. As the situation worsens, symptoms increase and a person runs the risk of facing serious deviations in the functioning of systems and individual organs.

There is such a thing as an excess of vitamin B2 in the body. This situation is not as dangerous as riboflavin deficiency and its consequences. With an excess of vitamin B2, human urine only acquires a yellowish color.

As already mentioned, riboflavin is found in large quantities in dairy products, but not only cheese and cottage cheese are sources of the vitamin. In certain quantities, vitamin B2 can be found in:

• yeast;
• fatty pork;
• milk (fresh and in powder form);
• beef;
• buckwheat;
• wheat and rye flour;
• chicken eggs;
• cocoa;
• cauliflower;
• green peas;
• peanuts
• spinach;
• lamb;
• potatoes.

As for cottage cheese, which is considered the leader among products in terms of riboflavin content, not every product has the necessary volumes of the element. So, it is recommended to give preference to softer cottage cheese, which contains a large amount of whey and, accordingly, riboflavin.

Vitamin B2 does not tolerate exposure to sunlight. It has long been noted the rapid loss of its quantity in products that are under direct sunlight. So, if you put milk in sunlight, then half of the vitamin B2 contained in it will be lost in 2-3 hours.

The loss of vitamin B2 is also observed in the process of cooking cereals and potatoes in water. If you want to get the maximum amount of riboflavin from these products, it is recommended to cook them in such a way that there is no need to drain the water.

Riboflavin, or vitamin B2, is often called the most significant substance for beauty - the quality of the epidermis depends on its content in the body. The compound has a therapeutic effect in the treatment of many disorders of almost all body systems.

Physical properties of vitamin B2

The vitamin is known as the food component E101. According to its properties, it is a water-soluble crystalline compound of bright yellow color. It is presented in the form of needle-shaped crystals with a bitter taste. Like many B vitamins, riboflavin is stable in an acid solution and unstable in an alkaline solution. In addition, the substance is resistant to temperature. It is undesirable to stay in the light for a long time. Partially, the vitamin dissolves in alcohol solutions. The properties of the compound is biologically active.

Products with a significant content of B2

There are several ways to get vitamin B2. Part of the vitamin is synthesized in the intestines of the body. The most nutrient-rich plant foods include peanuts, almonds, cereals, wheat germ, cabbage and tomatoes, animal (sour) dairy products, liver, cheese, cottage cheese, eggs, fish and meat. Among synthetic analogues, vitamins B2 are noted in tablets and as part of vitamin complexes, injection solutions and eye drops.

The largest amount of the substance is contained in pine nut kernels weighing up to 90 mg per 100 g. product. Also, a significant content of vitamin per tenth of a kilogram is noted in the liver and kidneys (4 mg), yeast (beer and bakery, 3.5 mg), almonds (0.8 mg), eggs and cottage cheese (0.35 mg), meat (0.27 mg), cereals and milk (0.18 mg).

Daily requirement for riboflavin

The allowed daily intake of the vitamin varies depending on the age, sex and physical condition of the person. The average daily dose of riboflavin is:

Half a liter of fermented milk products and 100-150 gr. cottage cheese or hard cheese can fully cover the adult's need for a substance.

Therapeutic properties of riboflavin

Vitamin is involved in the processes of hematopoiesis and the formation of immune antibodies, supports the human reproductive system, normalizes the activity of the thyroid gland and regulates the growth of the body in childhood and adolescence. By increasing the absorption of oxygen by cells, the vitamin improves the condition of the epidermis and its derivatives - nails and hair.

Riboflavin reduces the harmful effects of toxins and poisons on the body, especially on the respiratory system, takes part in the formation of hormonal substances, and normalizes the course of pregnancy.

It is effective in diseases of the joints, leukemia, Addinson's disease and radiation injuries.

Therapeutic and prophylactic effect of vitamin

The most significant functions of vitamin B2 include:

• participation in the metabolic processes of the body;
• strengthening the protective functions of the body and strengthening the immune system;
• prevention of dermatitis;
• acceleration of tissue regeneration.

From the nervous system:

• treatment of most eye diseases;
• therapy of epilepsy and predisposition to stress;
• improving the quality of sleep;
• normalization of metabolic nervous processes;
• removal of eye fatigue.

From the circulatory system;

• preventing thrombosis;
• relief of symptoms of hypertension;
• synthesis of blood and immune cells;
• normalization of cardiac activity.

From the digestive system:

• normalization of the outflow of bile;
• maintaining the normal state of the mucous membranes and organ cavities;
• influence on glycogen synthesis;
• increasing the absorption of iron and its preparations.

The presence of vitamin B2 and protein compounds in the diet significantly accelerate the healing of skin wounds.

Negative properties of vitamin B2

A contraindication to the use of the substance is increased sensitivity. A negative manifestation associated with the abnormal use of riboflavin is the possibility of fatty liver. That is why it is better not to abuse vitamin supplements with riboflavin.

Vitamin B2 absorption

In general, the substance is absorbed fairly easily from food. Dietary supplements with vitamin B2 are best taken after meals - the compound is absorbed worse on an empty stomach. It is highly undesirable to combine the vitamin with taking drugs based on boric acid, since orthoborates block the absorption of riboflavin. We do not combine B2 with drugs used in psychiatric therapy.

Insufficient content of riboflavin in the body

Vitamin deficiency has certain symptoms. The disadvantage is manifested by the occurrence of cracks and seizures on the lips, and on the nasolabial fold and wings of the nose - seborrheic dermatitis. Often there is swelling of the tongue, conjunctivitis, and in some cases cataracts, anemia and muscle pain develop. Also, signs of a lack of a substance include:

• loss of appetite;
• weight loss
• lowering the pain threshold;
• photophobia;
• fat content of the epidermis;
• hair loss;
• trembling of the limbs;
• pellagra.

It is known that with insufficient consumption of riboflavin by pregnant women, abnormal development of the fetal brain is possible. Therefore, it is important for mothers to avoid deficiency of the substance in the diet.

If there is a lack of connection (especially if cracks on the lips are a symptom), it is advisable to include almonds (about 140 g) and brewer's yeast (120 g) in the diet for 7 days to replenish the supply of the substance.

It is also worth eating more foods containing beta-carotene - pumpkin, tomatoes, carrots, apricots, persimmons.

How to keep enough B2 content in foods

During any processing, despite the stability of riboflavin, part of it is inevitably lost - heating takes away a fifth of the total amount, drying - a tenth, frying - a quarter, and cooking - half. Vitamin is not lost during deep freezing.

As you know, a high content of the compound is noted in the curd. It is advisable to choose a soft consistency product with a lot of whey - the more liquid in the curd, the higher the level of riboflavin.

A feature of the behavior of the substance is that more riboflavin can be obtained from thermally processed vegetables than from raw vegetables. Moreover, if cooking is done in an open container, followed by draining the boiled solution (especially potato and pea), the loss of riboflavin will be significant. For the smallest disappearance of the vitamin, it is rational to use a double boiler for cooking.

The vitamin is destroyed by long-term storage of food in the refrigerator - which is why it is advisable not to make extensive stocks of vegetables.

When preparing milk porridges, cereals are first boiled in an aqueous solution, and then milk is added to the resulting dish. The fact is that when pasteurized milk is heated to the boiling point, the riboflavin in the composition is completely destroyed. A similar situation is observed when storing milk in a transparent container in the light - half of the vitamin is lost in a couple of hours.

The natural substance is destroyed (with a loss of up to 25%) during prolonged defrosting in the light - you can save it by defrosting the product in boiling water, in an oven under foil or in a cold dark room.

Too much riboflavin in the body

The substance does not accumulate in the body - being water-soluble, riboflavin is excreted without overdose. With an excess of the vitamin, urine turns a rich light yellow color. Part of the compound is excreted with sweat, bile, breast milk.

Excessive amounts of the vitamin can affect the absorption of iron supplements. In some cases, there are:

• dizziness;
• tingling in the limbs;
• numbness;
• change in tendon reflexes;
• increase in pressure.

The influence of other substances on the action of vitamin B2

In the bone marrow, the production of blood cells in the process of hematopoiesis occurs with the joint participation of riboflavin and folic acid. In combination with thiamine, the substance maintains the desired iron content in the blood. Enhances the action of pyridoxine (B6), folic acid (B9) and phylloquinone (vitamin K).

The intake of the vitamin is completely incompatible with the use of sodium bicarbonate solutions, preparations containing sulfanilamine and alcoholic beverages.

Riboflavin- one of the most significant substances for the health of the body. Vitamin is a coenzyme of many metabolic and biological processes, affects almost all internal systems of the body, maintains the health and beauty of the skin, hair and nails.

The substance is effective in the treatment of neuralgic abnormalities, the normalization of the course of pregnancy and the treatment of eye diseases. That is why it is desirable to provide sufficient intake of the compound in the body with food or in the form of supplements.